Relaxation Techniques to Reduce Stress

Life is stressful, and it can be overwhelming at times; however, there are techniques that you can do to learn how to cope with these intense feelings and relax.

Normal daily tasks such as studying for an exam, grocery shopping, or traffic blocks can cause you to get stressed. In today's day and age, it can be difficult to disconnect from phones and social media. The digital world plays a huge role in procrastination and is used as an escape from problems happening in real-life time.  Work deadlines, upcoming tests, or even a complicated relationship can all bring you down.

What is Stress?

“Stress is really how your body and brain respond to challenges, such as pressure at work, [handling] the pandemic, increasing family responsibility, other negative experiences that may impact and create stress,” says David Shurtleff, PhD, deputy director of the National Institutes of Health’s National Center for Complementary and Integrative Health.

What does stress mean to you? When you're overwhelmed or unable to handle a situation, your body may respond negatively. The "fight or flight" reflex kicks in to prepare you to flee, and this causes stress. However, a variety of relaxation techniques can assist you in winding down and de-stressing.

Types of Relaxation Techniques

1. Breathing techniques: Texas psychiatrist Gregory Scott Brown, MD, suggests the 4-7-8 approach. Breathe in for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds.

2. Mindfulness and Mantra Meditation: Mindfulness is an ancient form of meditation that promotes awareness of what’s happening in the moment. On the other side, mantra meditation is the polar opposite of mindfulness meditation. This technique involves focusing all of your attention on a single object, such as a candle flame or a word.

3. Progressive Muscle Relaxation: In this technique, you focus on slowly tightening and relaxing muscle groups. You can practice it along with breathing exercises and guided imagery. You can either start with your head and face and work your way down your body or from your toes and up. While you focus on each muscle group with your eyes closed, tense and hold for about 5 seconds and relax for 30 seconds, then repeat.

4. Guided Imagery or Visualization: Close your eyes and imagine yourself laying on a sandy beach with a gentle breeze softly moving the warm air past you. Use your senses to smell the ocean and feel the blazing sun. By just shifting your mind and focusing on a time that makes you feel relaxed is an effective way to calm down. 

5. Autogenic Training: This exercise focuses on the sensations of warmth and heaviness in various places of your body. Then silently repeat nice words or expressions for each body part, such as "my arms are heavy and warm". Emotional and physical calmness can be achieved with this strategy. Click here to learn more!

6. Yoga and Tai Chi: Yoga involves a variety of stretching and strengthening positions. As you perform each pose, you remain still and concentrate on your breathing and core. Tai chi, like a dance, entails calm, delicate motions. As you shift your weight from one pose to the next, you'll take deep breaths and focus on the weight of your body.

Other techniques: Biofeedback, Massage therapy, Music therapy, Aromatherapy, and Art therapy.